Monday – 2 classes; 8Am and 9:30AM
AMRAP 20 with a partner
Partner 1: 300/250m row
Partner 2: 12 hang power snatches, 115/75
** Partners rotate after the row and snatches are completed.
** Partners perform 5 synchronized bar-facing burpees before rotating.
Tuesday
Every 2:30 for 6 rounds
2 Front Squats
***Building from Tuesday, 12/20/22
3 Rounds for time (10 min cap)
20/16 Calorie Assault Bike
14 Single DB Box Step-Overs
Wednesday
Every 2:30 for 5 rounds
100m Farmers Carry, HEAVY and unbroken
EMOM 20
M1: 10 Alternating DB snatches, 75/50
M2: 14 Box Jump Overs, 24/20
M3: 8 Shuttle Runs
M4: 8-12 Strict Ring Dips
** 1 shuttle run = 25ft down/25ft back
Thursday
Partner work for time (40 min cap)
2000m Row
100 Bench Press, 50’2/35’s or 135/95
80 Strict Pull ups or 110 Ring Rows
100 Bench Press
2000m row
** Break reps as desired as a team
Friday
4 Rounds – 2min Work/1min Rest
15 Thrusters, 135/95
Max cal row in remaining time
** Rest 3 Mins **
4 Rounds – 2min Work/1min Rest
15/12 Calorie Row
Max Thrusters in remaining time, 95/65
Saturday
Sunday
Go outdoors and use your fitness.
